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CrossFit Golden: Friday 11.21.14

20
Nov

CrossFit Golden: Friday 11.21.14

Announcement:

  • There will be some construction in the entrance area in the morning tomorrow. Parents, if you plan on bringing in your kids, we’ll find a new spot to let them hang out during the morning classes!
  • We have SEVERAL athletes competing this weekend in various events around town!
    • TEN athletes competing in the MBS Turkey Challenge on Saturday and Sunday – For heat times, and event info, CLICK HERE
      • Team Names are “Golden Gobblers” and “Oooh Kill ‘Em”
    • FOUR athletes in the CrossFit Roots Olympic Weightlifting Competition (in Boulder) on Saturday
    • Wish your friends luck, and go cheer them on if you have time! GOOD LUCK athletes!

 

PMWallClimb

Athletes in the afternoon crew warming up with some Wall Climbs. Almost all of them, anyways. I spy Mase somewhere in there!

 

Strength

Thruster (In five or six attempts, build to a 3-RM Thruster)

 

Conditioning

Complete as many rounds and reps as possible in five minutes of:
135/95 lb. Thrusters x 5 reps
Pull-Ups x 10 reps
Advanced athletes can scale up to Chest-To-Bar Pull-Ups

 

Then rest exactly five minutes, and then…
Complete as many rounds and reps as possible in five minutes of:
Burpees x 10 reps
Wall Ball (20/14lbs) x 10 reps
Advanced athletes can scale up to 30/20lb Wall Balls

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